Hiya Gorgeous!
There’s no doubt about it—what’s happening in the world is exponentially increasing our stress levels. We’re collectively facing fear, uncertainty, loneliness and grief as we witness and experience the pain happening around us.
And on top of that, we don’t have access to all of our usual comforts and coping mechanisms, like grabbing a bite with a friend or sweating it out at the gym. As a result, we may end up reaching for other, less healthy ways to cope.
For me, that looks like getting lax about my beloved morning routine because, right now, sleeping often seems easier than facing the day ahead. I’m also spending more time on my devices and the 24/7 news cycle is pulling at me like a bonafide addiction. And if I’m being totally honest, the occasional glass of red wine has NOT been occasional. Can you relate?
I know from experience that when I get to this place, it’s time to step outside of the emotional tornado and parent my scared inner kid. And to do that, I need to get back to routines and behaviors that lift my energy (and my immunity!) rather than deplete it.
So today, we’re exploring the difference between healthy and unhealthy coping mechanisms. You’ll learn how to identify the habits that aren’t serving you and replace them with positive, loving alternatives.
Before we dive in, I just want to make one thing very clear: This is not a call to scrutinize all of your behaviors or beat yourself up. There’s nothing right or wrong about the behaviors we’re about to discuss. We just want to explore whether they’re really serving you by helping you take genuine care of your sweet self. That’s what really matters.
Also, if you’re struggling with depression or anxiety, now may be the time to get professional help—which you can thankfully receive online. Check out this blog for mental health resources to reduce anxiety and boost happiness.
Are your coping practices comforting or numbing?
Healthy and unhealthy coping mechanisms can look very similar on the surface: a tasty meal, a glass of wine, an hour of Netflix. So it really comes down to the intention behind the action and how it ultimately makes you feel. Simply put: Are you using it to comfort or to numb?
Comforting fills up your spiritual tank and makes you feel relaxed and content. You come to the practice with the aim of feeling better and being good to yourself—and stop when you’re satisfied.
On the flip side, unhealthy coping leaves you numb. You might resort to the habit too frequently or without intentionality—and you’re left without any real relief or resolution.
See the difference? Same glass of wine, two totally different outcomes. Now let’s talk about some common habits that can become unhealthy coping mechanisms—and how to tell when you’ve drifted from comforting to numbing.
Comfort Foods That Don’t Actually Comfort
Numbing with food doesn’t make you feel good, and if you’re consistently eating to forget feelings in the first place, that’s a red flag. You might notice a feeling of disconnection or absence, and no matter what or how much you eat, you’re left empty or unsettled.
Conversely, when you truly comfort yourself with food, you feel deep-down nourished. You find peace and connection as you prep your meal. You savor while you eat. Whether it’s a cookie or a carrot, true comfort food connects you with yourself, a sweet memory or the people you’re eating with. It leaves you feeling satisfied and maybe even grateful.
Increased Alcohol Consumption
If you find yourself reaching for more drinks than usual (and more often than usual), that’s something to pay attention to. Especially if you’re sipping in response to a negative emotion. That could be a sign that you’re drinking to numb instead of for the pure enjoyment of it!
That being said, enjoying an occasional glass of wine or your favorite cocktail can be a healthy part of your routine. Just remember that when it comes to libations, less is better. One to three drinks per week is a good guideline for men and women. And take note of how you feel before, during and after that drink.
Burying Yourself in Work
Are you working more than usual? And I’m not just talking about what you do for a living—chores and housework are work, too. In times of stress, our boundaries can blur, so watch out for filling all of your “down” time with to-dos (I call this putter rest—watch a video about it here!).
On the other hand, work can be a fun, healthy way to occupy ourselves if we keep it in balance. If you want to tackle reorganizing your closet or scrub your windows for spring, go for it! Just don’t do it 24/7 or forget to take time to relax, too.
News and Social Media Binging
This one hits close to home for me! Staying tuned in can make us feel safer and more in control, but there’s an upper limit to what’s really healthy and helpful. Pay attention to how you feel when you’re scrolling. Are you using social media to escape your reality? Is the news adding to your fear, sadness or confusion during this crisis? If so, it might be time to set some boundaries.
On the flip side, if your online engagement makes you feel more informed, inspired or connected (particularly when we’re unable to connect in person), then more power to ya! Extra points if it makes you laugh or gives you the warm fuzzies, like this. 🙂
Meanwhile in #amsterdam! NO CORONA FOR ME!! #covid19 #coronavirus #quarantine #safehands #selfcare #fyp #foryou #thenetherlands #trashDon’t forget to vote !!! categorie: Beste Tiktok’er ???? https://thebestsocialawards.nl/vote/
Posted by JoAnne Lopes on Thursday, March 19, 2020
Again, all of these habits can have neutral outcomes. Munching, sipping, working and spending time on your phone can be great. Just be attentive to whether they’re making you feel comforted and happy, or numb and hollow. That’s the difference.
10 Healthy Coping Mechanisms to Try Instead
Now that we’ve covered some of the habits that can become unhealthy coping mechanisms, let’s talk about some positive alternatives based on my 5 Pillars of Wellness. (AKA optimizing what you’re eating, drinking and thinking, and how you’re resting and renewing. Get more background here!)
What You’re Eating
- Create a cooking ritual. Cooking can be a chore—or it can be a meditative act of self-love. Don your apron, turn on some tunes and have fun with it! The recipes don’t have to be fancy—check out these healthy snack ideas or peruse my recipe library for inspiration.
- Take yourself on a date. Doesn’t matter if you’re on your own or have company—treat yourself to a date night in. Light a candle, use your good dishes… maybe even get dressed up! You know yourself best, so do whatever you’ll most enjoy. This is an easy, fun way to break up your routine while we’re unable to dine out.
What You’re Drinking
- Take a break from booze and make a mocktail instead. Mix up a yummy mocktail like this refreshing Herbal Elixir and serve it in a martini glass. Put some cucumbers on your eyes and suddenly you’ve got yourself a booze-free staycation!
- If you’re looking for a way to wind down before bed, have a caffeine-free tea ceremony! Put on some calming music, light your favorite candle and indulge in a cup of herbal tea. (Take some deep breaths while you’re at it!)
What You’re Thinking
- Fill your feed with positivity (and tune in intentionally). Seek out news and media that make you smile, teach you something new or inspire you. For example, I love following @bymariandrew and @positivelypresent (and may I recommend @crazysexykris?!). When you do tune in, do it with intention. For me, that means limiting my device time so I’m not endlessly scrolling.
- Explore a new interest. Instead of trying to manage your mind all day long, turn it loose on a beautiful new outlet. Learn to play an instrument, become an expert on ancient civilizations, dust off your paints or colored pencils, or set up an obstacle course for your dog (or cat!)… whatever brings you some joy and healthy distraction.
How You’re Resting
- Get plenty of high-quality sleep. Sleep strengthens your immunity and your ability to cope with stress, so hit the off switch on time and head to bed. (Find tips to help you sleep better here!) And don’t hesitate to take a nap if you need it—we’re dealing with a lot of change right now, so give your brain and body a chance to recuperate.
- Rest your spirit, too. Remember what I said about putter rest? Make sure you’re giving yourself space to breathe and get grounded throughout the day. Meditating is a great way to do that, so I hope you’ll check out my free Instant Stress Reduction guided meditation!
Thank you, Kris!!! These are some great reminders and great supports for this crazy time.
I am so happy they’re helpful, Barbara. Stay well and safe, sweetheart. Xo.
Love this post! Since I’m pregnant, there’s not many vices for me currently and my TV/social media routines have stayed the same (actually, social media has been better because I’ve scheduled time for it as opposed to just popping on whenever)! Ways I’m coping? Sticking to a schedule is #1. I love schedules! This includes mediation and journaling, a healthy breakfast, actually getting ready, Pilates or yoga, work (as a school counselor and yoga teacher/biz owner), personal to-dos time (lots of baby stuff!), day time shows that I love (but never get to watch at work) playing in the background, naps, dog walks & cooking with my husband 🙂
Well first off, congratulations to you and hubby! Hip hip hooray to you for finding what works for you at this time and it sounds like you’re enjoying some pretty fab days. Stay well! Xo.
This extra time has given me …… EXTRA TIME ……for myself. I have been using it to increase my yoga and meditation practices and get plenty of walks in–bonus for me if my daughter joins in. Also have been eating more meals at home which is healthier for me. I try to limit my news time – my hubby fills me in. While I am missing my family greatly, keeping in touch by phone and facetime does help. Nothing takes the place of real hugs though – can’t wait for plenty of those when this is over!
Wow, wow, wow! Keep up the amazing work, Darlene! Here’s a virtual hug for you from the whole team and me, plus an IOU for a real one later. ????Xo!
The healthiest thing I did when things changed was to really make a note in my brain to keep my consistent exercise and healthy eating lifestyle. I guess I was lucky in the sense that I do all my workouts at home anyway but I felt the stress it caused people when they lost their routines, so I tried to give my friends other ways to move their body when I felt they were down. Last week after a weekend of anxiety, I called a friend and we decided not to tune into the news since we realized that it was causing too much stress. This is my second week not glued to the news and I feel like I got my life back and that’s just what I need to do right now because I care about myself. I care about the world too but if I get myself sick then I can’t be of any help to the world anyway.
I’ve been so grateful to myself for having built good habits these past years so, apart from some moments of anxiety and sadness, I’ve been staying consistent with the habits. Sticking to my morning meditation, healthy meals, exercise, evening foot rub and bedtime. We might be up a bit later in the morning than usual, but only 20-30 minutes, so quite steady. I actually felt a bit guilty one day about how well we’ve been taking care of ourselves but, as Ann here said, we can’t help anyone if we’re unwell. It’s our sacred duty to care for ourselves now!
I have been catching up on a LOT of reading. I don’t look at news, so my news-obsessed partner passes some on and I tell him “stop, that’s enough” if I need to.
I just love this so much, Gwynneth, all of it! Keep up the amazing work and enjoy those foot rubs. Xo.
Ann, I hear you completely about the news. I’m working on breaking the habit as well and filling that time with much more nourishing things. Keeping consistent is so key, good for you for knowing that already and going into this unprecedented time so well-prepared. Stay well, the world needs you as you so well said. Xo.
This was really timely and helpful. I lost my 3 sources of income because of the virus. I was just running out of savings and behind on my car payment already when this hit, so it’s really bad. I am transgender and struggle with self-like let alone self-love! I was divorced and lost my job because of it and I moved to California and live in my car right now—I struggle with depression and I am pretty isolated except for my best friend who is a homeless lady I met out here, but she has paranoid schizophrenia and is not really a warm person. I just feel really bad for her and I like talking to her and helping her. I have problems with depression because of all this and you have really helped me!!! Thanks so much for your beautiful self!
Hi Stephanie, this is Jennifer from Team Crazy Sexy and we are all sending you a TON of love right now. Your light shines so bright and we are so happy you’re here with us. WE love you, so YOU can love you too now, ok? 🙂 Depression is serious, please reach out if you feel you need help. Kris wrote a great blog recently that might be able to help (5 Mental Health Apps to Reduce Anxiety & Boost Happiness), it’s chock-full of great tips and resources. I have to also share this as a personal favorite (Need a Boost? 11 Powerful (and Beautiful!) Affirmations). Please stay safe and well, Stephanie. Take care of your beautiful self for us please. Xo from all of us!
I’m loving every single word in this post: feels like a gentle GPS I can rely on***
My Top 5 coping mechanisms have been:
1) Inner Wellness Circle for guiding me on the most sensitive issue right now: our health. For the last couple of weeks I’ve been able to fulfil another dream: adopt a plant-based diet and transform my kitchen in a fortress.
2) Taking it easy (putting aside productivity goals for a while to re-align with my personal needs). This means trusting life above all and not being too hard on myself (that’s the worst part ;-)).
3) Afternoons are the new mornings: getting up late and listening to my body’s needs has allowed me to recharge my batteries and feel safe…
4) Meditation and stretching with Obé
5) Re-commit to my big sky goal and work on it gently (playful mindset).
Now Kris’ GPS is suggesting to go ahead and take myself on a date at the next crossroads… Loving this journey so much!
More surprises to come 😉 ***
This is a very apt article for 2020! I will share this with my clients as I specialise in wellbeing and would love to use some new techniques!